weight loss

Banana weight loss: is it effective? – HealthifyMe

Written by hana

Banana is one of the most common fruits, it is ubiquitous in every home, and it is a universal staple. This yellow fruit has many health benefits and is used in many kitchens because it has a sweet and creamy texture. However, did you know that it can help you shed some extra kilos? While trying to lose weight, eating a banana or two will keep you energetic and completely healthy.

When it comes to bananas, they are often portrayed as a weight gaining fruit. However, contrary to popular belief, the hardy fruit tends to dissolve some fat. There is a widespread misconception that bananas are undesirable for weight loss due to their high carbohydrate content. Well, first of all, there is no evidence that eating bananas causes weight gain or loss. In addition, none of the foods causes weight gain or loss. It all comes down to having a calorie deficit for weight loss and a calorie surplus for weight gain.

Compared to other fruits like berries, bananas provide more energy (calories) per serving, which has given them a bad reputation for being bad for weight loss. However, because bananas are rich in fibre, they help us feel full for long periods. They also reduce our appetite, which may cause us to consume fewer calories over time.

Are bananas useful for weight loss?

It is important to understand that a single fruit cannot be classified as either a weight gainer or a weight reducer. If you want to lose weight, you must balance what you eat throughout the day and how active you are. Furthermore, there are no conclusive studies on the effect of bananas on weight. It does not make you skinny or fat. On the contrary, you will feel full for longer due to the fiber that helps in weight loss. Plus, its creamy texture and richness may help reduce cravings for sugary and unhealthy foods.

Bananas will not cause weight gain if you keep your calorie intake under control. While bananas do not directly affect weight loss, they do have qualities that can help with weight management, such as their high fiber content. Additionally, satiety may aid weight loss by reducing the urge to eat too much.

When incorporated into your weight loss journey, bananas aid in healthy weight loss. Moreover, there are different ways of serving bananas, such as banana chips, puddings, shakes, biscuits, pancakes, etc. It is essential to understand that correct food preparation is essential if the goal is to reduce weight. Banana as a whole fruit is best for consumption. However, if you are using bananas to prepare snacks, be sure to use healthy ingredients or alternatives.

Moderation is the key to all healthy foods, regardless of their intrinsic benefits. For example, 1-2 bananas per day is suitable. Eating bananas at the recommended levels will not hamper your efforts to lose weight. Like most other fruits, bananas are nutritious, high in fiber and low in fat, making them an obvious choice for weight loss. In addition, the fiber content helps in curbing the appetite significantly by slowing down the rate of intestinal digestion, which promotes weight loss.

HealthifyMe Note

Bananas do not harm weight loss. On the contrary, eating them in moderation (1-2 medium-sized bananas per day) may help in weight loss. However, over-eating banana chips, crackers, and sweets, too often, can make you gain weight at a faster pace.

How to use bananas to lose weight?

Let’s say you are one of those people who deliberately exclude bananas from your diet because of the common myths that they lead to weight gain. In this case, you will be missing out on countless important nutrients in this piece of fruit.

Here are some ways to include or use bananas for weight loss.

Banana breakfast

Breakfast is the most important meal of the day, and skipping it is linked to weight gain. Because it starts the metabolism process. Hence it will be useful if you think about what you want to consume. Bananas help start your day in a healthy way due to their high fiber content, which will keep you feeling full quickly for a long time. Plus, it means you won’t snack before lunchtime, which naturally reduces calorie intake.

The perfect pre/post workout energy meal

Intense exercise makes you tired. Therefore, you will need an excellent meal to boost your energy without compromising your weight loss diet plan. In such a situation, eating a banana would be the best way to get a quick boost of energy so that you can drive through your workouts without feeling overwhelmed. In addition, it will replenish energy, electrolytes and prevent muscle growth

Amps and aches because they are rich in potassium.

A healthy alternative to snack cravings

Bananas are not only packed with nutrients but also make your day better, even without the candy and chocolate. Due to their sweet nature, bananas are often considered an option to curb sweet cravings and help deal with hunger pangs. In addition, eating bananas in place of unhealthy and high-calorie snacks like potato chips will make you feel fuller when you eat fewer calories.

healthy banana recipes

Are you thinking of incorporating this healthy fruit into your diet? Here are some banana recipes for weight loss to make your meals/desserts more nutritious and healthy.

Banana and walnut juice

serving size: 1

Preparation time: 5 minutes

Banana and walnut juice is one of the perfect choices for a nutritious breakfast, and is known for its combination of health and taste. Eating it as a first meal will energize your body and keep you full. Plus, it’s a delicious way to drink essential nutrients, especially fiber, for weight loss.


  • 1 cup low fat yogurt
  • Banana – medium size
  • Walnuts – 4 pieces
  • A mixture of flaxseeds and chia seeds – 1 teaspoon
  • 100% pure honey – 1-2 tsp (optional)


  • Add the yogurt, seed mixture, walnuts, honey and banana to a food processor.
  • Mix well until the ingredients are smooth and creamy.
  • Transfer the juice to a glass and garnish with chopped walnuts before serving.

Banana pancakes

serving size: 1

Preparation time: 20 minutes

Who does not want to start their day with soft and fluffy pancakes? Banana and spinach pancakes perfectly combine delicious taste with impeccable nutrition. In addition, the ingredients used in the recipe are environmentally friendly and healthy for weight loss.


  • 2 cups rolled oats
  • Milk – 150 ml
  • Spinach – half a cup
  • Ripe banana – 1 ripe
  • eggs – 1
  • Cinnamon Powder – ½ tsp
  • Vanilla extract – ½ teaspoon
  • Baking powder – 1 tsp


  • Add the oats to a food processor and blend until they become a consistent flour.
  • Add the milk, spinach, banana, cinnamon powder, eggs, and vanilla extract and mix until the added ingredients turn into a smooth mixture.
  • Leave the mixture for 10 minutes.
  • Heat a frying pan and add butter/oil to it.
  • Pour the mixture into the pan and take it out when it’s slightly browned on both sides.
  • Serve pancakes with nut butter or fresh fruit.

Banana and almond porridge

serving size: 1

Preparation time: 10-12 minutes

Banana and Almond Porridge is a traditional recipe with quality nutrients and a great balance of taste and health. In addition, it effectively helps in weight loss, which makes you less likely to overeat on snacks that cause obesity.


  • Oats – half a cup
  • Chia seeds and chopped dates – 1 tsp
  • Sliced ​​banana – ½ cup
  • Milk – 1 cup
  • Cinnamon powder and sliced ​​almonds – 1 tsp
  • 1 teaspoon honey (optional)
  • 1 teaspoon saffron


  • Soak the oats and chia seeds in separate bowls for a few minutes.
  • Heat a frying pan over medium heat, and add the milk, banana, dates, almonds and cinnamon.
  • Add the saffron threads and after 30 seconds add the oats to the milk
  • After a minute, check the consistency of the porridge and pour it into a serving bowl. Her feet are warm.

HealthifyMe Note

Eating bananas for breakfast helps in losing weight. A glass of warm water with a banana for breakfast improves digestion and reduces the feeling of hunger. The metabolism is boosted when bananas are combined with warm water. This breakfast is popular among the Japanese for weight loss. When you are bored of eating bananas every day, you can replace it with other fruits.


Banana is one such fruit that you should definitely have on your plate. Besides the delicious taste, bananas are packed with many essential nutrients, ensuring that one’s healthy state is maintained. The balance of what you eat throughout the day and how active you are will affect long-term weight loss. When you get it in controlled portions, a nutritious and healthy banana will help you lose extra kilos and improve your overall health and quality of life.

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